Doctor Michael Mosley chocolate tip that may lower blood pressure

Doctor Michael Mosley chocolate tip that may lower blood pressure Turns out eating chocolate every day might actually be good for you - as long as you follow this strict rule Chocolate is a treat millions love and crave. But could it really be something you enjoy without the guilt? One medical expert said it's possible to eat chocolate for its health benefits, though there are, unsurprisingly, a few important conditions to keep in mind. The late Dr Michael Mosley - who designed the popular Fast 800 diet - believed it could offer genuine health benefits. Host of the BBC's Just One Thing podcast, he said that dark chocolate could lower blood pressure, satisfy cravings for a sweet treat, improve cardiovascular health and boost brain health. He explained that some studies suggest "a couple of squares of the really dark stuff may be good for you". The reason for this is that it is "full of flavonoids - a nutrient found in certain plants - which may explain why eating dark chocolate is so much healthier than the milky stuff." What percentage of dark chocolate should I try? The BBC expert explained that studies have suggested the key element in cocoa is a class of chemical compounds called flavonoids. They are present in many plant foods such as strawberries, tea, blueberries, apples and onions. But the bitter seeds of the cacao tree are one of the richest known sources of flavonoids. And luckily, you don't have to eat those bitter seeds to get the benefits. Just chocolate with high cocoa content. Urging people to swap out their usual milk or white chocolate bars for something closer to 85%, he explained that buzz about cocoa’s potential health benefits came from population studies of the Guna people, who live off the coast of Panama. Researchers found they tended to live long lives and, unlike many of us, didn’t see their blood pressure rise with age. One explanation was their high intake of unsweetened cocoa - reportedly as much as five cups a day. Promising results hail dark chocolate For fans of white and milk chocolate, the news isn't as good. Mosley said: "Sadly, there are no flavonoids in white chocolate and very little in milk chocolate. The highest amount is found in unprocessed dark chocolate. "A recent study done in Portugal, where they asked 30 healthy volunteers to eat 20 grams a day for a month, found that doing so reduced blood pressure by a small, but significant amount." Other studies also suggested it could have many benefits. 90 older adults living in Italy were asked to consume a special high-flavonoid cocoa drink. They saw improvements in their blood pressure, insulin resistance and cognition. As well as this, a brain imaging study looked at the effects of two different drinks in the brains of young adults - one with high levels of flavonoids, the other low. Not only were those who drank high-flavonoid drinks able to complete certain cognitive tests more efficiently, but their brains showed better oxygenation and improved blood flow. How much dark chocolate should I be eating? During the podcast, Michael spoke to Professor Aedin Cassidy at Queen's University Belfast, whose research found that eating dark chocolate high in flavonoids every day could improve the elasticity of blood vessels, insulin sensitivity and cholesterol levels in women with Type 2 Diabetes. And while it may seem too good to be true that eating chocolate could boost your health, in small amounts and with high flavonoid content, the evidence suggests it could indeed help. During his podcast, he explained that just two squares of dark chocolate are enough to see positive effects, and that sticking to this is important. The BBC blog, based on his podcast, stressed that in large amounts, chocolate can raise blood sugars and could lead to weight gain, both of which can increase - rather than reduce - your risk of cardiovascular disease, so it can negate the positive effects. The best thing to do is swap out your usual sugary snack for something much darker. This means you get the benefits of both cutting down on fat and sugar, and the benefits of the flavonoid compounds – "the double whammy effect." 2025 dark chocolate trial In a health update, the British Heart Foundation (BHF) noted that a 2025 review of human trials found that flavanol-containing foods (including cocoa, tea and some fruits) were seen to potentially reduce the risk of heart and circulatory diseases. It explained: "Although these studies are promising, commercial chocolate usually contains much lower levels of flavanols than the cocoa bean products used in scientific studies. And while cocoa solids are a natural source of flavanols, a lot are lost during the process of making chocolate." The BFH also explained the difference between milk, dark and white: - Dark chocolate is made from cocoa solids (35 to 90 per cent cocoa solids), cocoa butter and sugar. - Milk chocolate is made from cocoa solids (generally less than 35 per cent), cocoa butter, sugar and milk powder. Milk chocolate often contains more sugar than dark. - White chocolate is technically not a ‘real’ chocolate as it contains no cocoa solids, only cocoa butter, sugar and milk powder. Eat it as part of a 'balanced diet', says BHF Experts at the BHF note that dark chocolate generally has higher levels of flavanols than milk chocolate. These compounds have been associated with heart-health benefits, including helping to reduce high blood pressure. However, because flavanol levels aren’t clearly stated and can vary widely between products, it’s difficult to know how much you’re actually getting, it stresses. It adds: "We do know that dark chocolate, like other types of chocolate, is also high in fat, saturated fat, sugar and calories, and eating too much may contribute to high cholesterol and weight gain. "As well as being found in dark chocolate, flavanols are also found in green and black teas, grapes, apples, pears and nuts. Including these in your daily diet will help increase how much flavanols you are having and contribute to a balanced diet, without the extra saturated fat and added sugar. "There is no harm in eating small amounts of dark chocolate a few times a week as part of a balanced diet." It concludes: "Think of dark chocolate as a treat that may be beneficial to your health, rather than a ‘health food’ you should eat lots of." Prior to his passing in 2024, Dr Mosley inspired millions to transform their wellbeing. Throughout his distinguished career, he championed intermittent fasting and gained widespread recognition for developing the 5:2 diet. You can listen to his Just One Thing podcast here.